High Protein, Fresh Vegetables, Fruit
Following the Bariatric Diet is one of the most important things you will do that will ensure permanent weight-loss. Check out my interview with 11-yr weight-loss surgery success Kristin Szilagyi. She follows the bariatric diet – aka pouch rules – to this day. Here are the simple rules to help answer the question, “How does the bariatric diet work?”
- Never eat and drink together (that is by far the most important rule for anyone wanting to lose weight).
- Eat low carb and high protein foods.
- Avoid carbonated beverages.
- Take vitamins/supplements.
- Eat protein first, then veggies, then starches and fruit.
- Kristin eats 100 grams of protein a day.
How Does The Bariatric Diet Work?
- Fill one-half of your plate with two to four ounces of animal source, low-fat protein.
- Fill one-quarter of your plate with lightly-cooked or raw low starch vegetables.
- Fill the remaining quarter of your plate with fresh raw fruit.
These food choices are coarse, solid foods that should be cut finely and chewed well in order to be tolerated. They are likely to stay in the pouch longer and offer good nutritional value. Many bariatric-friendly recipes can be found in the Mark Sisson Primal Cookbook series.
Keeping the Weight Off: The Pouch Rules
The following is an overview of the pouch rules. Read The Pouch Rules for Dummies for the complete instructions.
- Eat solid foods. Take very small bites of low-fat meats, crisp or raw vegetables, and solid fruits like apples or pears.
- Eat at least two ounces of meat with each meal.
- Try to finish your meal within 15 to 20 minutes. Make sure you still chew your food thoroughly. Don’t rush through the meal, but don’t linger at the table either.
- Avoid drinking with meals and for two hours afterwards.
- Start drinking when the feelings of hunger return to avoid thirst and minimize hunger between meals. Start with smaller sips, and increase the volume until you feel full again.
- Drink 8 to 12 ounces of water rapidly over 20 seconds, then top off with sips until you feel comfortably full. Do this whenever you feel hungry. This will keep the pouch distended and minimize hunger.
- Drink a full glass of water 15 minutes prior to eating. By drinking a lot of water before the meal, you shouldn’t need to drink during the meal or afterward.
- Avoid snacking since snacks usually do not eliminate hunger. They also are filled with empty calories.
- Minimize caloric liquids and softer foods. These foods are not off limits, but when you make exceptions you will likely get hungry sooner and have to deal with the consequences.
Weight-loss surgery is a big part of the solution, but it is not a cure-all. If you follow the bariatric diet you will increase the amount of weight you lose from a gastric bypass and ensure a healthy weight for the rest of your life.
Living larger than ever,
My Bariatric Life